60sec boxing 30sec exercise for 3 rounds then swap over. Both partners complete the exercise.
Station 1
Jab Cross + Sprawls
Station 2
Up Highs + Tuck Jumps
Station 3
U/Cuts & Hooks + Star Jumps
Station 4
Straight + Shuttle Run
2:30min per set completing 4 sets for each group before rotating. First exercise for each follows the 15/12/10/8 rep scheme for each set with the super set exercise 20reps. Bench Press Plate Row x20 D
40sec on each exercise plus a 40sec rest after each round. Perform 3 full rounds on each station before rotating to the next station. Station 1 🔹Big Waves 🔹Jumping Pullups 🔹Sit Thrus Station 2 🔹Be
Individual workout done in 3 different groups. 5mins per workout. Rest and then repeat again. 300m Run AMRAP 20 x Walking Lunges 20 x Plate Press 300m Run AMRAP 20 x Squat to Ball 20 x Medball Slams 3